Barbell Single Leg Split Squat

Targets the quads and glutes. Elevating the rear leg increases the instability and range of motion, making it an elite unilateral leg move.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound
Movement: Unilateral

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Position the bar on your traps. Place your rear foot on a bench behind you. Stand tall on the front leg.

Instructions

1. Lower your hips until your front thigh is parallel to the floor.
2. Keep your torso upright.
3. Drive through the front heel to return.
4. Maintain knee alignment.
5. Switch legs.

Common Mistakes

1. Front knee collapsing inward.
2. Rounding the back.
3. Rear foot doing too much work.

Alternative Exercises

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